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Ten Training Tips For Running

Written by: AdvantageHealth

Training Tips for Running

No matter if you're a seasoned runner with numerous races under your belt, or if you're just getting started, here are ten tips to ensure you're training optimally for race day.

Start Slow and Steady: Begin with a mix of walking and jogging to gradually build endurance and prevent injury. Progressively increase your running duration as your fitness improves.

Focus on Posture: Maintain an upright posture with your head up, shoulders relaxed, and arms bent at a 90-degree angle. Avoid slouching or leaning too far forward, as this can strain your muscles and lead to discomfort.

Land Lightly: Aim for a midfoot strike when landing, rather than striking with your heel. Landing softly and quietly helps reduce impact on your joints and minimizes the risk of injury.

Find Your Rhythm: Run at a comfortable pace where you can maintain a conversation without gasping for breath. Listen to your body and adjust your speed accordingly.

Breathe Deeply: Practice rhythmic breathing by inhaling through your nose and exhaling through your mouth. Focus on deep belly breathing to supply your muscles with oxygen and improve endurance.

Warm-Up and Cool Down: Always start with a dynamic warm-up to loosen muscles and prepare your body for exercise. After your run, perform static stretches to improve flexibility and prevent muscle tightness.

Stay Hydrated: Drink water before, during, and after your run to stay hydrated and maintain optimal performance. Listen to your body's thirst cues and sip water regularly throughout your workout.

Invest in Proper Shoes: Choose running shoes that provide adequate support, cushioning, and stability for your feet. Visit a specialty running store for a professional fitting to ensure the best fit for your individual needs.

Cross-Train: Incorporate cross-training activities like cycling, swimming, or strength training to improve overall fitness and prevent overuse injuries.

Set Realistic Goals: Whether it's completing your first 5K or running for a certain distance or time, set achievable goals to stay motivated and track your progress along the way.

Looking to Participate in or Promote a 5k at Your Worksite?

AdvantageHealth Corporation invites you to support our14th Annual Downtown Dash 5K Fun Run/Walk by registering your company as a Corporate or Event Sponsor.

The event is happening on Wednesday, May 15 (National Employee Health & Fitness Day) in downtown Minneapolis.

By sponsoring your employees to participate in this fun run/walk, you encourage a culture of health and wellness in your organization as well as social wellbeing!

Learn More About the Downtown Dash & Sponsorship:


Schedule A Consultation

Email Kristine at to get started or call 612.823.4470 (select option “1”).

Let Kristine Keykal, M.P.H, co-founder of AdvantageHealth with over 20 years of experience, consult with you on your employee wellness program.

Since 2001, Minnesota-based AdvantageHealth has been delivering award-winning employee wellbeing programs and fitness center design & management throughout the U.S.

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